Almond Crusted Stuffed Chicken Breast

I recently wrote about a few alternative flours that I am experimenting with.  Flours like almond, black bean, and rice make it possible to make gluten free baked goods.  Some are suitable for making baked goods that meet the requirements of a Paleo or Primal diet.  However, you don't need to be eating a special diet to enjoy the benefits alternative flours offer.  They add a whole new dimension in creative cooking allowing you to bring a little pizazz to your family favourites,

There is just something comforting about stuffed chicken breasts.  They are easy to make yet tasty and filling.  Stuffed chicken breasts are quite economical as well.  They can be lightly seasoned and uncoated or coated with seasoned flour or bread crumbs.  I used unblanched almond flour to make almond crusted stuffed chicken breasts.

Almond flour adds a light, nutty flavoured crust to the stuffed chicken breasts.   The almond flour browns nicely.  It adds a little extra protein as well.  These delicious bundles of yummy delight are sure to please!

Method:  Pound out boneless, skinless chicken breasts.  Place a single layer of washed spinach leaves over top of each prepared chicken breast.  Place sliced or shredded cheese on top of the spinach.  Carefully roll the chicken breast jelly roll style.  Secure with wooden toothpick if desired.  Place the prepared stuffed chicken breast into a bowl of almond flour.  Pat the almond flour around the chicken breast to coat evenly.   Place the coated chicken breast onto a Silpat or parchment paper lined baking sheet.  Bake at 350°F until golden brown and cooked through, about 40 minutes.

PB2 vs Peanut Flour

Peanuts are an economical high source of protein.  A few days ago I wrote about a long time staple in our pantry, PB2 (powdered peanut butter).  This product is simply mixed with water to make traditional peanut butter for spreading but because it is made with peanut flour, it is lower in calories due to the lower fat content.  As a result, although PB2 was intended as a high protein food for camping and survival, it has become extremely popular with the weight loss crowd. 

Both PB2 and peanut flour can be difficult to find.  I have yet to find a local source.  I have found PB2 in Michigan but not the peanut flour.  In fairness, I haven't checked a lot of stores there as I can easily order online.  So, which is the better value?

Peanut flour is made from dry roasted peanuts that are partially de-fatted then ground into flour.  It is gluten free and high in protein.  Peanut flour can be used as a thickener for soups, a flavourful and aromatic ingredients for baked goods, a creative coating for meats and fish, a tasty protein boosting addition for smoothies and it can simply be mixed with water for a low calorie spread.  PB2 is made from peanut flour, sugar and salt. 

Peanut flour is slightly higher in calories at 110 cal/4 tbsp verses PB2 that is 90 cal/4 tbsp and it is just slightly higher in fat (35 g vs 26 g).  However, peanut flour is considerably lower in sodium with 0 mg sodium verses the 118 mg sodium in PB2.  It is slightly lower in carbohydrates than PB2 (8 g verses 10 g) and higher in protein at 16 g verses 10 g protein in PB2.  Peanut flour works out to 1¢/g (31¢/oz) while PB2 is double that (2¢/gr [61¢/oz]).  I found the peanut flour in a 907 g (32 oz) package which is a bit more convenient size for baking than the PB2 that comes in a 184 g (6.5 oz) container.  In my opinion, peanut flour is the better choice in terms of value for your food dollar.  It is more versatile without the added sugar and sodium that PB2 has. 

Alternative Flours

In my early teenage years eons ago, I was enthralled with a local hippie couple who occasionally drove their 'flower power bug' into town.  That was a time in our lives where my Mom had a small black and white television complete with rabbit ears that gave us three channels to enjoy.  By enjoy I really mean that the television came on Sunday nights to watch Lawrence Welk, sometimes on the weekend to watch Bill Kennedy at the Movies and few times during the holidays.  That's it!  There were commercials back then and I can recall Euell Gibbons promoting grape nuts in what my Mom referred to as 'hippy food'.  It really didn't matter because unless we went to the city, we wouldn't be able to get any kind of 'hippy food' in our tiny village!  In fairness Euell Gibbons was a proponent of natural diets in the 1960's.  Many of his ideals have simply been refined and tweaked but the focus for many of today's diet trends is on healthy, natural foods.  Fast forward to today's diet trends and honestly, I have no problem finding any food products they endorse.

Three current culinary trends are influencing the products offered by the food industry.  They are Paleo and Primal diets and gluten-free eating.  The Paleo and Primal diets have received a lot of attention in the culinary world.  The Paleo diet (aka cavemaan diet) is based on eating wholesome, existing foods that can only be foraged.  This included grass fed meats, poultry, fish, greens, seeds, regional fruits and vegetables, fungi, nuts, oils made from fresh produce and flours made from fresh produce (eg. nuts, fruits).  Foods not to be consumed on the Paleo diet are: cereal grains, legumes, dairy products, refined sugar, potatoes, table salt and refined vegetable oils.  The Primal diet is similar to Paleo but makes no restriction on saturated fats so butter, lard, full fat milk, cream, sour cream, cheese and chocolate are allowed. Gluten is a protein found in cereal grains.  It is responsible for the elasticity in doughs made with wheat, barley and rye.  True gluten is restricted to certain members of the grass family however those avoiding gluten will also not consume corn and rice which has a gluten-like protein.  About 1 in 133 in developed nations have a gluten intolerance or sensitivity (not allergy) however, many have restricted gluten from their diets on the basis of antidotal reports of the alleviation of certain gastrointestinal problems as a result of eliminating gluten.   As a result, the food industry has responded with a wide range of gluten free products and other products to meet the needs of Paleo and Primal diets.

You do not have to be on a Paleo or Primal diet, or eat gluten free or even be one of the multitude of various forms of vegetarianism to enjoy using these products.  Unlike some foods, products directed especially to the Paleo and Primal diets tend to be organic, preservative and additive free.  It is still possible to enjoy a wide range of baked goods simply by substituting white or whole wheat flour which is not permitted on either diet with another flour.

I bought a few alternative flours.  With the exception of the black bean flour, all are permitted on a Paleo or Primal diet and are gluten free.  These flours are a great way to boost the protein content in your home baked goods.  The protein content of unbleached white flour is 10 g/100g and whole wheat is 14 g/100g but they are not allowed if following a Paleo or Primal diet and they are not gluten free.  Almond flour is available as unblanched and blanched with a protein content of 21 g/100 g.  It is used for cookies, cakes and pancakes.  Chickpea flour has a protein content of 22 g/100g, black bean flour 22 g/100 g, coconut flour 20 g/100 g, quinoa flour 14 g/100 g and peanut flour 53 g/100 g.  Coconut flour is a dense flour so is substituted with 1/4 c for every 3/4c of grain flour and a little extra liquid is needed.  Quinoa flour is extremely popular for those on a Paleo diet due to its versatility.   I will discuss each of these in greater detail in future posts along with a few ways to use them.   

These flours as well as arrowroot flour and tapioca starch can be found at most health food stores, some larger grocery stores and online from sources like Vitacost.  Bob's Red Mill is a very popular brand of specialty foods like these alternative flours.  Be warned, if buying this way, the flours are expensive at $13 or more for 623 g (1 lb 6 oz).  Bulk Barn is selling the alternative flours at a more reasonable prices.  Our smaller Mom & Pop bulk food store and local health food store also has reasonable prices for some of these flours.  Most of the alternative flours can be made at home from the whole foods as well.